Myishtsy athlete: Working out in water for a toned torso
Еxercise lovers looking for a new challenge or a way to mix up their routine may benefit from trying water workouts. One effective aquatic regimen that specifically targets the core and chest is myishtsy or water wall exercises.
What are myishtsy?
Derived from the Russian word for “mushrooms,” myishtsy are a set of aquatic exercises that use water walls as resistance. Water walls are, exactly what they sound like – walls made of water. These innovative fixtures allow swimmers to perform resistance exercises as they push against the flow of water.
A toned torso with water wall exercises
There are many different water wall exercises to choose from, but one of the most effective is working on your torso muscles. These are your chest, back, and abdominal muscles. When you perform myishsty exercises in water, you incorporate four forces that help tone your torso muscles:
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Resistance from the water
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Buoyancy that helps support your body
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Hydrostatic pressure
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The resistance from the water wall
Technique
Here’s how to do a basic myishsty exercise to work your torso:
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Begin by standing in chest-deep water in front of the water wall.
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Position your hands on the wall shoulder-width apart.
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Lower your torso until you’re in a plank position.
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Push against the water wall while maintaining the plank position for up to 60 seconds.
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Rest between sets and do two or three repetitions.
Benefits of water wall exercises
Water wall exercises can benefit the body in numerous ways, including:
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Toning and strengthening the torso muscles
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Increasing cardiovascular fitness
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Improving flexibility and range of motion
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Reducing the risk of injury due to the water’s buoyancy
What’s more, since water wall exercises offer a low-impact workout, they are suitable for many people, including seniors, pregnant women, and those who have joint problems.
Conclusion
Water wall exercises like myishtsy improve muscular strength, cardiovascular fitness, and flexibility while being gentle on the joints. Incorporating these exercises into your fitness routine can help you achieve a toned torso and take your workouts to the next level.